Three questions for you.
- Would you want to burn more calories throughout your day if you could?
- Do you want to support your metabolism to help you burn more calories while at rest?
- Do you wish your body felt better without having to exercise every single day of the week?
If you answered yes to any or all of the above, keep reading!
Here’s a startling fact: we are on our way to 50% of the American population being overweight.
On top of that, statistics show we sit for about 7 to 8 hours per day, which adds up to nearly 50-60+ hours a week of sitting!
Combine this with inconsistent exercise and poor nutrition, and it’s a recipe for disaster.
But what if I told you there’s a simple way to burn more calories, boost your mood, and improve your cardiovascular health without making drastic changes to your routine?
Let’s dive into the concept of NEAT.
Which stands for: Non-Exercise Activity Thermogenesis, and discover how small, everyday movements can lead to significant health benefits!
Understanding NEAT (Non-Exercise Activity Thermogenesis)
What is NEAT?
- Definition: NEAT refers to the calories burned through activities that are not formal exercise, such as daily tasks and movements.
Exercise is planned and sustained movement for physical fitness.
NEAT is the rest.
- Examples: Walking, washing the car, walking the dog, playing with kids/grandkids or pets, gardening, cleaning, and carrying groceries.
Key Points:
- Daily Energy Expenditure: NEAT can significantly contribute to your total daily energy expenditure (TDEE).
- Varies by Individual: The amount of NEAT can vary greatly between individuals based on lifestyle, occupation, and habits.
- Some active individuals can burn between 500-1000 calories a day by having an active NEAT.
Benefits of NEAT
Weight Management:
Helps burn additional calories throughout the day, aiding in weight loss or maintenance.
Improved Metabolism:
Increases overall metabolic rate, enhancing fat-burning and energy levels.
Reduced Sedentary Time:
Encourages movement throughout the day, countering the negative effects of prolonged sitting.
Enhanced Mood and Mental Health:
Regular movement can boost mood, reduce anxiety, and improve overall mental well-being.
Better Cardiovascular Health:
Increases heart rate and blood circulation, benefiting cardiovascular health over time.
Increased Muscle Tone:
Engaging in various activities helps maintain muscle tone and strength without structured workouts.
Improved Flexibility and Mobility:
Frequent movement encourages flexibility and can help prevent stiffness.
Greater Energy Levels:
Regular movement can combat fatigue and boost overall energy throughout the day.
Reduce Stress & Better Sleep
More physical activity throughout the day can lead to a more relaxed state at bedtime, better regulation of the body’s circadian rhythm, and potentially reducing stress levels that might interfere with sleep quality
Improved Brain Function
Helps improve blood flow, oxygen delivery, and nerve processing in the brain.
10 Tips to Increase NEAT today
- Quick & Easy Morning Movement: Start your day with some gentle easy movement (ie: arm circles, hip circles, cat cows, down dogs etc) (I follow this flow while my coffee is brewing https://www.youtube.com/watch?v=YXZMDB8XDU4 try it out)
- Take the Stairs: Opt for stairs instead of elevators whenever possible.
- Walk or Bike: Choose walking or biking for short trips instead of driving when possible. If you do decide to walk more – try this out: 1:30 normal walking pace into :30 sec BRISK walk (aka your fast walk pace) repeat til 20 or 30 min!
- After Meal Walks: If possible, after eating go for a 10-20 min walk after meal walk.
- Stand More than you sit: Use a standing desk or take breaks to walk a bit while working. If you do sit at your desk – stand up and get up more often. 10 Sit to stand on the hour. Walk the office floor every hour on the hour.
- Active Job: Got a job that has you sit most of the day? Can’t afford to take 10-20 min walk breaks? No sweat – do this instead….8 Air Squats every hour on the hour for the duration you’re at work.
- Park further away: Wherever you drive to work, Walmart, the grocery store park further away to get extra walking in.
- Incorporate Active Breaks: Incorporate short bursts of activity during work breaks.
- Household Chores: Engage in daily home maintenance like laundry, cleaning, gardening, or other chores to stay active.
- Quick & Easy Evening Movement: End your day with 5 minutes on the floor before the couch. Do some stretches like pigeon, child’s pose, 90/90’s, couch stretch. Work on improving your range of motion before settling into the couch for the evening.
Move More – it matters.
Whether you want to burn some extra calories or simply improve your lifespan—get moving!
By being intentional about upping your daily NEAT, you can enhance your overall fitness and well-being without dedicating hours to structured workouts.
The big takeaway here is to be more active throughout your day.
A healthier lifestyle starts with small steps; let’s make every moment count, they add up to big changes!